WOD 11.06.14 Thursday

madewithOver-2

Warmup: Foam Roll

  • Run 400m
  • Dynamic Warm-Up
  • Speed Ladder Drills (5-8 min)
    • coaches choice

A. Bench Press (ascending)

  • 5-5-5-5-5

B. Death by Power Cleans (135/95#)

  • On the 1st  minute do 3 power clean, rest remainder of the minute
  • 2nd minute do 4 power cleans, rest the remainder of the minute
  • 3rd minute do 5 power cleans, rest the remainder of the minute.
  • Continue adding 1 power clean until you can no longer complete all the reps within that 1 minute time frame.

C. 3 Rounds NFT

  • 10/ arm  sledge hammers
  • 10 Shoot thrus (parallettes)
  • 10 / side KB front rack Squats (1-arm)
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WOD 3.28.14 Friday

Friday WOD (non-Open Competitors)

A. Squat Cleans

  • 5-5-5-5-5

B.  “Bluto”

EMOM 15

  • Minute 1 – 5 Wall Balls (20, 14#) + 5 Power Cleans (135, 95#)
  • Minute 2 – 5 Wall Balls (20,14#) + 5 Toes to Bar
  • Minute 3 – 5 Wall Balls (20, 14#) + 5 Push Jerks (135, 95#)

Repeat Pattern x 5

C. 3x

  • 8 ea. 1-Arm Dumbbell Row
  • 8 Barbell Bench Hip Thrusters

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Open Competitors:

A. Squat Cleans + thrusters (light weight/ warm-up weight)

  • 4+2   4+2   4+2   4+2   4+2

Perform 2 thrusters at end of each set

B. Workout 14.5

For time
21-18-15-12-9-6-3 reps of:

  • Thrusters, 95 / 65 lb.
  • Burpees- jump over bar, do burpee facing bar

C. 3x (Optional: and if you are not dead)

  • 8 ea. 1-Arm Dumbbell Row
  • 8 Barbell Bench Hip Thrusters